Beck Diet For Life/Solution – December 2009 – Support, Discussion, Buddy/Coach

[gardenerjoy]

Two days with no weigh in or posting. I'm not sure what that is about, but analyzing the lapse is less important than getting back on track. So here I am.

WI: -0.1kg (new low), Exercise: +25, 235/1300 minutes for December, Food: op, Read my Advantages and Responses: no

onebyone: great to see you! That's a lot of challenges and I'm so sorry that you weren't able to start the program at the clinic that you were so excited about. But I'm excited that you have ideas and plans and possibilites. You don't sound like a failure -- those are some really good credits you have and a solid platform for implementing your ideas.

PrairieChick: welcome!
1. Judith Beck talks about writing down the Advantages to losing weight and possible Responses to challenging situations that we have around food and exercise. She recommends putting those on cards and reading them during the day.
2. The Beck books are about Cognitive Behavior Techniques. So, it's psychological, but not too big on emotions or looking into the past for root causes -- it's more about how to cultivate the behaviors that lead to the results that you want.
3. The first Beck book, The Beck Diet Solution, encourages you to choose your own diet (I believe, I haven't actually read that one yet). The second one, The Complete Beck Diet for Life, has a diet in it -- but I ended up coming up with a variation of my own anyway.
4. Leaving for bennyhannahmama...
5 and 6. We are all Coaches and Buddies for each other!
7. A thoughtful and questioning person like you is definitely a good candidate for the Beck program!
8. There could never be too many smilies!

[bennyhannahmama]

Coaches/Buddies:
I started a longer post yesterday, but never got a chance to complete it. I hope I get to it soon.

Saturday:
Weigh-In: no (stayed at boyfriend's house Friday night and he doesn't have a scale )
Advantages Deck: yes
Response Cards: yes
Check in Here: no (fell asleep on couch and then went up to bed

Today:
Weigh-In: 0= 126.5
Advantages Deck: yes
Response Cards: yes
Check in Here: yes

Hopefully more very soon!

[PrairieChick]

Originally Posted by gardenerjoy

PrairieChick:[/b] welcome!
There could never be too many smilies!

Awwww..... so MUCH! I went to the link you posted on page one - you just recommend the book - there are so many different products with the same name

Originally Posted by bennyhannahmama

Coaches/Buddies:

I KNEW it - there was something I connected with you on!
It's our Names! We are both KIM'S! Watch out Beck Fans!

[KidsLibrarylady]

Hi all! I haven't dropped out of the game. My cleaning out of the closet and getting rid of stuff b/c some what of an obsession. Goodwill is now full due to my contributions. That was crazy-cathartic. I now sit on my bed with my new bedding that actually fits my bed and am gazing at my special Beck-book spot with all my tools. It has an official home. Wooohooo! I tell you, cleaning out my closet/bedroom has cleared space in my head!
Back to regular posts tomorrow.

[BillBlueEyes]

Diet Coaches/Buddies - I've been drooling for a pffernuse cookie since I saw a thread about them here on 3FC. But buying a box from Trader Joe's would be an open invitation to eat ... <drum roll> ... a whole box. However, fate was good and I encountered a platter on Sunday and chose to eat one - as in 1.0; CREDIT moi. One was sooooo good; stopping at one was sooooo satisfying. It's neat to have learned that the first bite is the best and that I haven't lost that much by refraining from eating the entire platter.

Had to clear snow off the car - first of the year. But it was mostly gone by the time I took my walk (CREDIT moi) to a neat bookstore that still had Bananagrams in stock (the toy store I tried first was sold out). Bought three for gifts. Apparently I'm the only person on planet earth who isn't already playing this new game - like scrabble for the ADD crowd.


onebyone - Kudos for maintaining a consistent weight for the past 3 months despite the "roller-coaster ride." Sending supportive thoughts for fending off the negative feelings - you are definitely not a failure. And supportive thoughts to your DH to get past his hurdle. Give yourself credit for hanging on and for posting here. And for modifying a food plan to fit your style.

Your potential apartment sounds like a jewel; I'll keep my fingers crossed that that comes about.


Anne (wndranne) - Good luck in your return to work this morning; at least keep in mind that some folks probably assume that you just had a bad hair day last week.

Yep, I felt embarrassed returning the decaf; suggested to the store manager that the front door alarm should have sounded to warn me since no one it their right mind would buy a 26 ounce carton of decaf French Roast coffee when the full drug version was sitting right there. She suggested that I browse through the Christmas goodies section while I was there. It's boggling how many acres of junk food - even high quality Trader Joe's junk food - is stacked up telling us that everybody is buying this stuff. Will spare you the list of stuff that was calling my name, LOL.


ChinaMaine - Those are super illustrations in that old Twas the Night Before Christmas. What a great idea to have it rebound and to make a day's adventure out of bringing it in. Kudos for stopping at half of a shared gelato - you're my hero for that one.

Kim (bennyhannamama) - Oh, maybe your DBF needs a scale for a holiday gift, LOL. Yay for dancing broccoli.

FutureFitChick - Kudos that you "also helped my husband give me credit too." Now that's working the credit strategy well. Ouch for many hours in front of a computer - could make one nostalgic for scholars of yore sitting in the poorly lit basements of libraries, LOL. Yep, I consider myself blessed to have DW as my mentor about healthy eating.

Joy (gardenerjoy) - Yep, getting right back on track is Beck's number one strategy. Liked reading your sentence, "cultivate the behaviors that lead to the results that you want" - gotta keep remembering that.

KidsLibraryLady - LOL at filling Goodwill from your closet. I am seriously jealous of your getting rid of that much clutter. Maybe your success will rub off on me.

Ruth (Ruthxxx) - Kudos for asking "Are you hungry?" before wolfing down whatever desirable treat is visible. You have my admiration for being able to do a bunch of Christmas cooking without over-sampling it all.

Kim (PrairieChick) - I second the answers by Joy (gardenerjoy). We have chosen to Coach/Buddy each other via this thread. Diet Coach is from Beck's first book; Diet Buddy is from her second - a better notion, IMHO, since we're just equals encouraging each other.

Not only do we have two Kim's, but with your arrival we'll have two folks from Wyoming which will be a treat. Stay with us and enjoy the ride.


Readers -

tip!

If it has been anywhere from 20 minutes to up to 3 hours since you've eaten a reasonable-sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not to hunger.

The Beck Diet Solution, pg 119.

[Ruthxxx]

My Christmas baking trick is to thoroughly brush and floss the teeth, have a big glass of water on the counter and wear surgical gloves to remind me not to nibble. Works like a charm!

[onebyone]

Hello Coaches.

I'm off to the school today to do some work in the ceramic room and then to make some things for presents. Looks like I now have three people on my Christmas list to make for. While I make for them I'll make a couople more for me and my growing stock of ceramic work, all being made with an eye to xmas 2010-if you can believe that It's true. My first large ceramic figure comes out of the kiln today and some more buttons will go in. And I hope to complete my second large figure and get it started drying so I can fire it next week.

Today I am going to ask about bursaries and whether I qualify. I am desperate to be in the new ceramic teacher's Thursday afternoon class. I have been a big fan of hers for years; can hardly believe she'll be at the school with ME as her tech! The other class I want in on goes Thursday morning, a printmaking class focusing on etching and lithography. Delicious stuff that, and completely un-doable at home (acid baths and lithography stones just aren't common household items).

to me on that...

Foodwise I just made a plan for the day. (credit). I forgot to weigh myself when I got up though. Our new cat, Caesar, starts pushing things off DH's dresser when it's time for one of us to get up already. This completely throws me off track and I forget to take my bp med and forget to weight myself. I just get up, bypass the bathroom and feed the two cats, as Kitty X happily joins us in the trek to the kitchen, the only time she isn't all growly and hissy at Caesar being near her. Food tames the savage beast. But we all know that.

Tonight is swimming from 8-9pm with DH. I just need him to come with me to get me going there. Once I start I'll be okay but the starting! oy vey it's taking me a long time to get over myself and just do it already. I hope to report in tomorrow about my (good) sore muscles.

enjoy your day.

[Shepherdess]

I got outfitted for cold weather this weekend, which is good because it is 9 below right now. I don’t understand the weather. It was 6 below when I got up at 6 this morning and it’s supposed to get even colder today before it gets warmer today. Yikes! I got a warm pair of coveralls, and they have been great. Although I realized after I got them that I now have no excuses for staying in the truck on cold days. Not much outside exercise these past few days. I help DH get the sheep fed and then we head indoors and make a nice warm cup of tea. But I have been doing more jump roping and weights. I know my jump rope workouts are not as intense as my running, but I’m just patting myself on the back for exercising at all. This weather makes me want to curl up under a blanket with a good book.

DH’s family had a birthday dinner for me last night. I tried to eat carefully, but have no idea how I came out calorie-wise. I was careful to take small portions, but I didn’t know the calorie content of the food. How do the rest of you deal with eating in those situations? DH is taking me out for a b-day dinner tonight (on my actual b-day), but I feel more comfortable with this since I could make a plan for the restaurant.

All in all, I’m having a great birthday. My FIL and MIL got me a very warm coat for my birthday, which I’m loving. This is my third winter, and I’ve been wearing the coat that I used to wear when I lived in Washington, but it’s just not suited for this weather. My SIL gave me a very cool shawl that her mother wove, using some of my wool. It’s very cool.

Welcome PrairieChick! It’s great to have another Wyoming person on this forum—there aren’t many of us to begin with. I hope Cheyenne is a bit warmer than Casper. I second Gardenerjoy and BillBE, and I think if you have a diet that you like you should stick to that. I am using the Diet for Life book that has a diet in it, but I still had to fine-tune it to something that works for me. But her psychological approach works with any healthy eating plan.

Bennyhannamamma, kudos for all of those dancing broccoli. And I think that getting to bed instead of checking in the other day was probably the smart choice. Keep up the good work!

Ruthxxx, kudos for working some of Beck’s thinking into your life even though you haven’t formally started the program. Have you thought about what is holding you back from reading the book? I was wondering if you were overwhelmed by thinking you had to read the whole book before you began. If that is the case, I would suggest just start by reading a chapter or even just a section of a chapter at a time. The program is set up into steps, so you only need to read the step you are working on at that time. Hope this helps.

BillBE, I’m totally impressed that you’re getting your Christmas shopping done. I’ve yet to begin—sigh. Kudos for walking and big congrats for eating 1.0 cookies. It’s cool that everything worked out so that you were able to get the taste you were craving in a decent portion.

Maryblu, yay for dancing away the winter blues. I’m glad you can sympathize with me. BTW, I don’t know if you have discovered Smartwool socks and long underwear. I love them! I may be biased towards wool, but I prefer them to what my DH calls “pop bottle” long underwear. (Full disclosure, we wear a lot of pop bottle long underwear as well.) I just like the smart wool because it’s breathable, it doesn’t get smelly and it’s so soft and warm!

ChinaMaine, happy birthday! Getting your Night Before Christmas book re-covered is such a cool gift. One of my most memorable Christmas presents was a beautifully illustrated Night Before Christmas that my mother got me when I was about 7 or 8. My mother still has it and has told me that I can take it if I want it, but I know she likes having it, so I’ll let her keep it and look at it when I have Christmas there.

I also wanted to let you know that I am just beginning to implement a new plan to give myself credit. I’m carrying around a horse and horse shoe charm on a chain—it has sentimental value and also is a reminder of the person I want to be. When I feel it in my pocket, it’s a reminder to give myself credit for everything I have done well today. I’ll let you know how it goes.

FutureFitChick, good job getting back on track after a disaster. That was one tough day to deal with, so no wonder you were de-railed. I love that you have enlisted your DH in giving you credit. It’s great to have that kind of support.

Onebyone, so sorry about all of the recent difficulties. The new apartment sounds like it will be a great move. The new classes sound so cool. It’s great to have so much to look forward to in the next year.

Wndranne, don’t beat yourself up too much about having a difficult time going out for a run. It could be an iron deficiency, or it could be that you were just sick and are still a little wiped out from that. Or it could just be a “life has been tough lately” fatigue.

Gardenerjoy, kudos for getting back to the forum. I have been off the checking in wagon for a few days as well. Sometimes life just gets busy. Huge congrats for the new low!

KidsLibrarylady, big kudos for the major cleaning frenzy. I need some of that energy since my house is getting very cluttered. It’s great to have an organized, designated Beck area. Sounds like you have used your time well.

[PrairieChick]

Originally Posted by BillBlueEyes

Kim (PrairieChick) - I second the answers by Joy (gardenerjoy). We have chosen to Coach/Buddy each other via this thread. Diet Coach is from Beck's first book; Diet Buddy is from her second - a better notion, IMHO, since we're just equals encouraging each other.

Not only do we have two Kim's, but with your arrival we'll have two folks from Wyoming which will be a treat. Stay with us and enjoy the ride.
Readers -

Now THAT is really something - we have just over 1/2 million people in ALL OF WYOMING and to find another here on the net

for the explanation on the Coach/Buddy thing'y - NOW THAT makes a lot of sense!

Yep, I'm here for the FULL ride!

Originally Posted by Ruthxxx

My Christmas baking trick is to thoroughly brush and floss the teeth, have a big glass of water on the counter and wear surgical gloves to remind me not to nibble. Works like a charm!

I would add one more safe measure to the plan - SEW LIPS SHUT!

Originally Posted by Shepherdess

DH’s family had a birthday dinner for me last night....All in all, I’m having a great birthday.

Welcome PrairieChick! It’s great to have another Wyoming person on this forum—there aren’t many of us to begin with. I hope Cheyenne is a bit warmer than Casper. I second Gardenerjoy and BillBE, and I think if you have a diet that you like you should stick to that. I am using the Diet for Life book that has a diet in it, but I still had to fine-tune it to something that works for me. But her psychological approach works with any healthy eating plan.

Yep - we are cutting Bananas here in Cheyenne!
It's been 0°F all day - thank GOD we don't have the wind!

Thanks for the - GREAT to find ya here too!


Have a GREAT evening everyone!

See ya Lighter!
Kim

[gardenerjoy]

My brother's significant other, who had been in hospice care since before Thanksgiving, passed away in her sleep during the wee hours of the morning. So my very long day began before 3am. I've been oddly on plan for food. I ate a heavy lunch since I'd only eaten once in the ten hours I had been awake, but I skipped my next snack because I wasn't hungry after that big lunch. Then, a light supper because I've reached the point of too tired to eat.

Time for a bath and an early bed time.

WI: none , Exercise: +20, 255/1300 minutes for December, Food: op, Read my Advantages and Responses: no

[FutureFitChick]

Coaches/Buddies,
Today’s Essentials:
Weigh-in: +/- 0 lbs.
Read Advantage Cards two times: No, once
Read Response Cards at least two times: No, once
Ate slowly, sitting down, noticing every bite: Yes
Gave myself credit when I engaged in helpful eating behaviors: Some of the time
Did spontaneous exercise: No, was home sick today with a cold
Did planned exercise: No
Wrote out food plan for tomorrow: Not yet, but will probably get this done before bed.
Tracked today’s food: Yes, every bite.

BennyHannahMama, great job staying on track!

BillBlueEyes, one is such a [i]lovely{/I] number. Bananagrams sounds great for me. I’ll have to check those out for a gift for someone.

GardenerJoy, congratulations on your new low! That is terrific. Also, great job on looking ahead and not behind with regards to the postings. I’m so sorry to hear about your brother’s significant other passing. That was really fast. Hugs to you and yours and please take care of yourself.

KidsLibraryLady, kudos on the cleaning of the closet, bedroom, and your head space. That is a fantastic way to burn calories and set a new course! You look like you are really loosing. Congratulations.

Onebyone, I always have too much fun lining up my classes for the next term. Sounds like your spring term should be really exciting for you. I hope you made it swimming. I totally agree about having company for the first few swims. I had planned to make my husband go with me for a few swims when I started as well.

PrarieChick, nice to meet you! Welcome to the Beck group! I’m using the first book, which has you pick your own eating program. I like that flexibility and separation from the CBT of the book.

Ruthxxx, surgical gloves! That is a clever new one for me. Amazed at all of you bakers out there that can handle it at all.

Shepherdess, happy birthday! Hope it was a fantastic one for you. It is really hard to eat at someone else’s home when they’ve made recipes you’re not familiar with. My best strategy so far is looking up the nutritional values of recipes (I usually use recipezaar.com) as close as possible to what I ate. I’m not being a good influence here, but I think the -9 is a fine reason to stay in the truck. What amazing gifts from your family. They sound like warm, lovely people. I love your horse shoe charm idea for credit. That’s great. I like getting the support from my husband too. He has never had to diet in his life ever, so he doesn’t really know why or what is hard for me. So, since he has said he wants to support me in this effort, I think it helps both of us to tell him when I’m doing something right.

Wndranne, I really like your advice about going to bed. I find it interesting that this actually is someone else’s technique during times of weight loss and will plan to allow myself to do that. I’m sorry your struggling with your runs. Do you also do other types of aerobic work-outs too? As I’ve said before, you runners impress the heck out of me with your chosen exercise. Hope that work is going OK for you.

[maryblu]

Gardenerjoy, I am so sorry for your loss. Just sad and untimely. So sorry.

PrairieChick, love your user name! Welcome. Another country girl is a joy!

Shepherdess, yep, and yay for Smartwool..I lifted up my foot and looked at the bottom, and it said SmartWool..pretty much all my my socks are.... Keep me posted on your weather..it is what heads here! Although I must say, ChinaMaine is the only one who shares my pain. Even Wyoming winters are not as cold as Minnesoda and Maine's.

BillBE..you caught me..can't get nothin' past you...no, you didn't hear me mention ice skating or Xcountry skiing, 'cuz I don't. There is no good reason to be out in the Minnesoda cold winter, none that I can see. ..*sigh..getting to and fro dancing..that would be about it.

wndranne, I think you need to come up here to God's country, where the sick germs get frozen out..seriously, my dawgs and I don't get sick!

Think spring, all.

[bennyhannahmama]

Coaches/Buddies: Ack! So much I want to say and reply to, but there never seems to be enough time I know I will get there though. I'm just super-proud of myself that I'm being consistent with checking in here, even if I don't have enough time to write all I want to. It's about the habit and I'm definitely developing that.

Weigh-In: no (slept at DBF house)
Advantages Deck: yes
Response Cards: yes
Checked In Here: yes
Tracked Food: I've been doing this since re-committing and forgot to mention it!

[KidsLibrarylady]

Gardenerjoy-- I am so very, very sorry for your loss. I hope you are able to spend time with your brother and carve out some time for yourself as well.

[BillBlueEyes]

Diet Coaches/Buddies - Spent several hours getting past my car's frozen locks and then frozen shut doors after I finally got a lock to turn. It may have closer to ten minutes by an objective time keeper, but for a guy in denial of winter, it was a loooooooooong time. Had an opportunity to overeat last night and passed on that; CREDIT moi.

Felt good walking to the gym in the cold; CREDIT moi. We still had one piece of patio furniture to bring down to the basement. Did that in the dark which felt unseemly for a dignified summer fun table, LOL.


maryblu - LOL at being too cold to go outside in Minnesoda's winter.

onebyone - Yep, I'm impressed that you're thinking xmas 2010 already; sure trumps my little purchase done three weeks before, LOL. Good luck getting into the classes you want; it's great to have a class for which you're that enthusiastic.

Anne (wndranne) - Waving. Hope the re-entry to the office was easier than you anticipated.

Kim (bennyhannamama) - Yep, Kudos for checking in and providing us with the dancing broccoli.

FutureFitChick - Ouch for "home sick today with a cold." Emailing virtual chicken soup.

Joy (gardenerjoy) - Sending supportive thoughts to you and your brother for your loss.

KidsLibraryLady - Waving back. Hope your brood is avoiding the colds.

Shepherdess - Yay for warm coveralls and a very warm coat for a person facing nine degrees below zero Fahrenheit. (Thank goodness you don't live in some cold place like Minnesoda or Maine, LOL.) And belated Happy Birthday.

I, too, wear smart wool socks. And my base layer top is wool - a pricey piece from Eastern Mountain Sports recommended by an outdoor friend my age. Was hard for me to believe that I'd want wool next to my skin, but it's wonderful. My thanks to you folks who keep us in wool.


Ruth (Ruthxxx) - Wearing surgical gloves while baking to avoid nibbling is more Beck than she would have thought of. You're a natural.

Kim (PrairieChick) - LOL at "cutting Bananas here in Cheyenne!" Makes sense that it takes a little humor to handle Wyoming style cold.

Readers -

day 12
Practice Hunger Tolerance

Yesterday you learned the difference between hunger, desire, and cravings. Today's task is a little tougher. You're going to learn how to tolerate hunger.

Are you concerned about being hungry? When I ask dieters this question, they invariable answer no - initially. But when I suggest today's exercise, most of them become uncomfortable. Some have said, "I'm not concerned about it. I just don't want to be hungry." It turns out, though, that there was more to it. They were anxious. At some level, they didn't know if they could actually tolerate being hungry.

The Beck Diet Solution, pg 121.